The holidays can evoke mixed emotions, especially for those facing loss or stress. Mental health expert Katie Godshall shares practical tips to manage the “holiday blues,” from self-care and mindfulness to supporting loved ones.
The holiday season—it’s supposed to be the “most wonderful time of the year,” right? But let’s be real. For many, the end of the year can feel like an emotional rollercoaster, with joy and stress often going hand in hand. Between memories of loved ones no longer here, financial pressures, and the overwhelming expectations of the season, it’s easy to feel more blue than merry.
“It’s OK not to feel festive during this time,” says Katie Godshall, a clinical assistant professor in social work at the University of New Hampshire. “If you’re coping with loss or loneliness, it can be significantly more difficult to feel joyful.”
Feeling a little down during the holidays doesn’t mean there’s something wrong with you. In fact, these emotions are more common than you might think. The key is to give yourself grace and focus on your mental health. To help you navigate the season, Godshall shares 15 practical tips to beat the holiday blues or support someone who might be struggling.
1. Let Go of Guilt
Feeling guilty about not being cheerful can worsen your sadness and create isolation. “Shame is a universal experience and yet so isolating,” Godshall says. Acknowledge your emotions without judgment and remind yourself that it’s okay to feel this way.
2. Get Moving
Physical activity can work wonders for your mood. A simple walk outdoors can release endorphins, boost energy levels, and provide a mental reset.
3. Volunteer Your Time
Helping others can give you a sense of purpose and connection. Consider volunteering at a local shelter or community event to lift your spirits while making a difference.
4. Reach Out
Don’t hesitate to call a friend, send an email, or write a holiday card to someone you trust. Even a brief connection can ease feelings of loneliness.
5. Be Kind to Yourself
Embrace your emotions and remember that you’re not alone. If you’re missing a loved one, honour their memory by continuing a tradition they cherished or watching their favourite movie.
6. Redefine Self-Care
Self-care isn’t limited to spa days. Simple tasks like making your bed or cleaning up your space can help you feel more in control and boost your mood.
7. Moderate Alcohol Consumption
While it may be tempting to drink during holiday gatherings, alcohol is a depressant and can interfere with sleep. Practice moderation to avoid amplifying feelings of sadness.
8. Breathe Through Stress
During tense moments, take slow, deep breaths. Focusing on your breath can help calm racing thoughts and ease anxiety.
9. Engage Your Senses
Mindfulness can be as simple as paying attention to your surroundings. Savour the smell of hot cocoa, the sound of holiday music, or the crisp winter air on a walk to ground yourself in the present.
10. Check on Loved Ones
Keep an eye on family, friends, or neighbours who may be struggling. A quick check-in can make a big difference.
11. Support Others
Offer time and attention to those facing emotional challenges. Whether it’s a coffee chat or a heartfelt note, small gestures can go a long way.
12. Be Honest and Compassionate
If someone seems down, don’t hesitate to ask how they’re feeling. Express your concern with honesty and care.
13. Offer Practical Help
Seniors or individuals with chronic conditions might need assistance with tasks like shopping, decorating, or preparing meals. Offering your help can ease their burdens and bring you closer.
14. Look for Warning Signs
Notice changes in behaviour, such as persistent sadness, loss of interest in activities, fatigue, or changes in appetite. These could indicate depression and may require attention.
15. Seek Help When Needed
If you or someone you know struggles with depression or anxiety, remember that help is available. Professional therapy or counselling can provide valuable support. If someone expresses thoughts of self-harm or suicide, contact the National Suicide & Crisis Lifeline by dialling 988 immediately.
The holidays don’t have to be perfect, and it’s okay if they don’t feel joyous. By focusing on small steps to prioritize mental health, you can find moments of comfort and connection amidst the chaos. Whether it’s reaching out to loved ones, embracing mindfulness, or seeking professional help, these efforts can help make the season a little brighter—even in the face of challenges.
